Best Sleep Position for Snoring: How to Rest Better and Breathe Easier

First things first — why does your sleep position affect whether you snore or not?

Snoring happens when airflow is restricted during sleep, causing vibrations in the throat. The position you sleep in can either help keep your airway open or contribute to obstruction.

When you lie on your back, gravity causes your tongue and soft tissues to fall backward, partially blocking your airway. This leads to louder, more frequent snoring.

Certain sleep positions minimize this effect, helping you breathe easier.

Now you know how a bad sleeping position can negatively impact your sleep, let’s explore some of the popular kinds of sleep positions. Some are better than others at helping prevent snoring.

Sleeping on your side is the best position for reducing snoring. It helps keep your airway open and prevents your tongue from blocking airflow.

When you sleep on your side, gravity pulls your tongue and soft tissues forward, reducing airway blockage.

Using a supportive pillow can help. Our Posiform Anti-Snore Pillow is designed to encourage side-sleeping while keeping you comfortable. It’s proven to reduce snoring and improve sleep quality.

Many people dismiss side sleeping, but it is actually one of the best ways to position your body for sleep. If you cannot stand side sleeping, then sleeping on your tummy is an alternative.

Some people find that sleeping on their stomach reduces snoring — but it comes with downsides.

Stomach sleeping can help keep your airway open since gravity prevents your tongue from falling back.

Unfortunately, it can strain your neck and spine, leading to discomfort and poor sleep quality.

If stomach sleeping feels uncomfortable, side sleeping is the best alternative.

Sleeping on your back, also called supine sleeping, is the worst position for snoring because it increases the risk of airway obstruction.

When you sleep on your back, gravity pulls your tongue and soft tissues toward the back of your throat, restricting airflow.

If you naturally end up sleeping on your back, try positioning aids like a body pillow.

Many people swear by sleeping on their backs, but it is unfortunately the worst position for snoring.

The correct sleeping position is not a one-size-fits-all solution. It might require you to try a few techniques and fine tune them to your needs.

Here are a few practical tips to help you sleep better and snore less:

If you’re used to sleeping on your back, training yourself to sleep on your side takes time. It's possible and there are things you can do to help yourself.

• Use a body pillow or pregnancy pillow. These provide support, encourage side sleeping, and prevent you from rolling onto your back.

• Place a pillow between your knees. If side sleeping makes your hips or legs feel uncomfortable, put a pillow between your knees, keeping your legs apart and hips comfortable.

• Use the “tennis ball trick.” Place a tennis ball on the back of your pajama shirt to make back sleeping uncomfortable.
  
  

Sometimes, you will need to change your pillow setup, not just add one between your knees. If your neck is not supported properly, not even side sleeping can help.

Try our Posiform Pillow, which is designed to encourage side sleeping while keeping your neck aligned for better airflow.

If nothing else has helped, keeping the head elevated can be a lifesaver! If you really struggle with snoring, you might want to consider:

• Use an adjustable bed or wedge pillow. These aids can help keep your upper body slightly raised, reducing pressure on your throat.

• Use a quality pillow for better support. Make sure your pillow is sturdy and comfortable enough to support your head and elevate it so gravity works in your favour.
  
  

Keeping your head elevated can reduce snoring by preventing airway collapse. Sometimes, stacking two thinner pillows on top of each other can help, but nothing beats a properly designed pillow. 

If you have tried side sleeping with a good quality pillow under your head, and maybe even a few pillows around you for support, but you are still snoring — fear not! There are other things you pair with positioning to eliminate your snoring.

• Nasal dilators — These are devices that help open nasal passages for better airflow.

• Humidifiers — A big cause of snoring are dust and seasonal allergies. Humidifiers are devices that prevent dry air from irritating your throat and nasal passages.

• Mouth taping and mouth guards — Mouth taping encourages nasal breathing instead of mouth breathing, which can reduce snoring. Mouth guards help keep the jaw and mouth in the best position to avoid snoring.
  
  

Anti-snoring devices are a great help, but not all are created equally…

Our Somnofit-S Anti-Snore Mouth Guard+ has been FDA cleared to treat snoring , and is a great way to get a snore-free night. 

If you’ve tried adjusting your sleep position and other anti-snore devices, yet still struggle with snoring, it may be time to seek medical advice.

If you continue snoring despite making changes, consult a doctor for other solutions.

If your snoring is accompanied by gasping, choking, or excessive daytime fatigue, it could be sleep apnea, a condition that requires medical attention.

Talk to your doctor if your snoring is becoming unmanageable. Whether or not it is sleep apnea your doctor will know the way forward.

Changing your sleep position can make a huge difference in reducing snoring and improving sleep quality. Side sleeping is the best choice for keeping your airway open, while back sleeping is the worst.

But sleep habits don’t change overnight — consistency is key. Training yourself to sleep in a new position may take time, but simple adjustments like using a body pillow, elevating your head, or trying positional therapy can help. Pairing these changes with other snoring solutions, like nasal dilators or humidifiers, can further improve airflow and nighttime breathing.

If you're struggling to switch positions, supportive pillows like the Posiform Pillow and SilverSafe Memory Foam Pillow can help you stay comfortable and aligned.

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.